Posts Tagged ‘precision nutrition’

Hope everyone is doing well, sticking with their guns and progressing towards their goals and most importantly, training smart.  Here is my favorite shake recipe going on right now.

Peanut Butter Cookie Shake (makes 2-4 servings)

  • 8 ounces of milk or almond milk
  • 8 ounces of cold water
  • 4 scoops of Vi-Shape Protein Mix
  • 4 Teaspoons of PB2 (you can use organic peanut butter if you choose)
  • 1 teaspoon of cinnamon
  • 4-8 ice cubes
  • 1/2 cup cottage cheese

Blend and enjoy.  The PB2 is a powdered form of peanut butter that just makes it way easier to make shakes with peanut butter (you can get it online or at your local grocery store).  I have used regular peanut butter in the past but it tends to stick to the blender half the time.  The secret ingredient in my mind is the cinnamon.  It really gives the shake that cookie taste that I love so much.  The cottage cheese sounds weird at first but it gives the shake an ice cream consistency to it.

Hello everyone. Hope ALL of you out there are training well and training smart. Wanted to make myself accountable for my actions so I am posting again my progress and goals from week 4 of our Fat Loss Pilot Study.

So Far NONE of our clients have decided to comment on these blog posts and speak as well about what they have done well and what they need to work on during this study. I REALLY HOPE that our members decide this week to comment back for everyone to see and learn from.

So far last week I was 85% compliant on my nutrition goals but was 6 for 7 on days of doing my corrective exercises. Really starting to FEEL a difference in how I move. Squats, Turkish Get Ups and Swings feel more crisp and fluid. Paying close attention to my body and how I feel the following day after a workout. Pleased with how my body is progressing in the program. Really looking forward to seeing what my measurements say this week when i get them done.

Items to improve on:

  • Still striving for that 90% compliancy rating!  So close!
    • Going to plan ahead my cheat meals based on our schedule,  Gotta remember super bowl Sunday!
    • Pre plan meals in containers the evening before or days ahead of time by pre-packaging them
    • Vanilla shake mix with greens+ is a life saver
    • GOING TO TRY AND SET AN ALARM FOR EVERY 3 HOURS TO HELP REMIND ME WHEN TO EAT!
  • Have stopped consuming sodas during the day.  Gonna keep with that goal
  • Keep pushing myself in the workouts.

SGHP members or anyone out there that wants to be held accountable for their actions, please comment on this post with what you are doing well, what you need to improve on and how you plan to accomplish it.

 

This is the time of year when everyone should make some type of New Years Resolution.  It is good to see that people want to make a change in their lives one way or another. 

Nikki and I took that same commitment almost a year ago in 2009.  We made the promise to workout on a regular basis and improve our diets.  We got our support system in place to keep each other accountable for our fitness and diet regimen. 

12 weeks later I went from 205 lbs to 186.  My health improved as well as my energy and confidence.  Compliments on our figure came from friends and family.  My staff photo at work looked nothing like me.  So how were we able to be so successful?  I will show you what worked for us. 

  1. We made the commitment where we had no choice but to succeed.
    • We made a financial commitment towards our bootcamp.  We signed up for 4 months.  Many think that you probably don’t have the money for it, but more than likely you do.  We had to make some changes here and there, but with the money paid out we had no choice but to show up to workout since we had already paid the money
      • come to think of it, if you don’t want to make a financial commitment, then how much worth is it to you in the first place?
      • We were so happy with the results we received, we kept paying to attend bootcamp to maintain the shape we were in
  2. We benefited by working within a system
    • First of all, we joined a bootcamp.  This allowed us to get a workout in but not have to pay for personal training.  Yes it was more than just a regular gym membership, but it was less than hiring a personal trainer. 
      • Not only did we join a bootcamp, but we were fortunate enough to be worked out by a Russian Kettlebell Certified Instructor.  What is the difference between an RKC and other personal trainers and bootcamp coaches?  The RKC understands movement.  Technique is a must in the RKC.  What does this mean?  Better results, less chance for injury.   In the RKC, the kettlebell is only a tool they use for facilitating proper movement during the workout
    • Second of all, we got on a proven diet plan.  We chose the Precision Nutrition system by Dr. John Berardi.  Basically his plan was easy to follow and we kept each other accountable to making sure we kept track of our calories on a daily food planner.  (I suggest www.dailyplate.com or www.livestrong.com)  The planner can be a pain at first but if you take 5 minutes per day to put the food in it really helps you to figure out what works best for you.
  3. We put a support system in place
    • We were fortunate enough to have each other to keep us accountable to our resolution.  There were times where one of us wanted to go get a pizza or sleep in instead of working out, but the great news is that the other person usually did not feel that way.  That was a great way to keep both of us committed.
    • Also, another bonus of being in a bootcamp is you have a group of people after the same goals as you.  The support system is there and in place.  We got to the point that we looked forward to seeing everyone in class (kind of a fitness happy hour sort of speaking) and we got grilled by people on facebook if we missed a class.

There you have it.  Make a commitment, get a system in place, and have a support staff.  If you get all three of these things in place you have improved your chances to be successful. 

Here at Nebraska Kettlebell you can try out our bootcamp for a low cost of $25 dollars.  This cost includes a kettlebell orientation, a functional movement screen, and 2 weeks of bootcamp.

Also Nikki and I have decided to jump start people’s New Years Resolutions by having our NEW YEARS SPECIAL.  If you sign up and make the commitment you will get the month of January for FREE, and the next three months for only $99.  Sign up for an orientation at our sign up page.   This special not only includes a functional movement screen and 3 workouts per week, but it includes a workbook to help get your nutrition on track and workouts and exercises you can perform at home to help keep you in balance and succeed. 

Here is to a wonderful 2010!

The other day I sent out an email link to a video of Dr. John
Berardi talking about his two latest programs – Lean Eating
For Men and Lean Eating For Women.

Far and away, the most frequent questions had to do with his
$40,000 is prize money.  $10,000 to the top female winner
and $10,000 to the top male winner. Plus, 5k to each of a
few runners up.

Click here to check out the blog post announcing this
amazing prize:

http://precisionnutrition.com/cmd.php?pageid=1035856&u=win-40k

Now, today, I want to share with you a post covering the
flip side of the 10K prize.  In other words, if the prize is
the carrot, today’s video talks about the stick.

You see, Dr. Berardi’s a coaching expert.  In fact, he’s
probably the most successful nutrition coach in the health
and fitness business.

And after speaking with him, I realized that there’s
something powerful to this idea.

You see, the biggest transformations – body transformations
or otherwise – are accomplished when people have big
incentives.

And I’d say 10 thousand bucks qualifies as a big incentive
all right.  But big inspiring goals also need some potential punishment.
Or, some risk.

And in today’s video, Dr Berardi shows you how to coerce
yourself into sticking to the plan, even when the motivation
wanes.

Enter “the best kept secret in weight loss.”
http://precisionnutrition.com/cmd.php?pageid=1035856&u=blackmail-yourself-lean

So, if you’re REALLY interested in changing your body and
you’d like a little extra incentive for doing so, this is
definitely a program you need to check out.

Again, this message is time sensitive.  From what I hear
there are A LOT of people clamoring to get in on the program.

So check out these posts below.  I know you won’t be
disappointed.

Could The Chance To Win $10,000 Help You Get In Shape?
http://precisionnutrition.com/cmd.php?pageid=1035856&u=win-40k

The Best Kept Secret In Weight Loss
http://precisionnutrition.com/cmd.php?pageid=1035856&u=blackmail-yourself-lean

When Dr. John Berardi dropped me an line the other day,
telling me all about his new program, I thought for a second
the guy had lost his mind.

http://www.precisionnutrition.com/cmd.php?pageid=1035856&u=win-40k

Now, don’t get me wrong. I respect Dr Berardi. He’s
recognized as one of the top nutrition coaches in the world.
And his programs get people results. Fast.

However, when I watched this video he sent over, and learned
that he’s giving away $40,000 of his own money, he
definitely got my attention.

Check out this blog post for yourself.
http://www.precisionnutrition.com/cmd.php?pageid=1035856&u=win-40k

Now, to qualify for this reward, you have to participate in
the Lean Eating program. But that’s a no brainer. You
should want to do that ANYWAY if you’re interested in body
transformation because there is nothing else like it.

You get 6 months of world class coaching, the type of
coaching you can’t find, well, anywhere. And, during these
6 months, if you achieve the best body transformation,
you’ll win 10K.

http://www.precisionnutrition.com/cmd.php?pageid=1035856&u=win-40k

Worst case scenario, you come out with the best body of your
life. Best case scenario, you come out with the best body
of your life, and 10 GRAND.

So, I highly encourage you to check out this post below. In
it, Dr Berardi shares with you two critical components for
body transformation success.

And then he tells you exactly how one man and one woman are
going to swoop in and claim $10 G’s of his own money.

http://www.precisionnutrition.com/cmd.php?pageid=1035856&u=win-40k

Now, this message is time sensitive. No, it’s not gonna
self-destruct or anything. However, spots are limited in
this program. And LOTS of people want in.

So, if you’re interested in finding out exactly how to eat
to get in the best shape of your life, click the link below.
10 grand may be waiting for you on the other side:

http://www.precisionnutrition.com/cmd.php?pageid=1035856&u=win-40k

Cinnamon Raisin Bars (Precision Nutrition)

Here is my new favorite POST WORKOUT protein bar from Precision Nutrition.

INGREDIENTS
2 cups rolled oats
8 scoops vanilla whey protein powder
1 cup raisins (be creative here!, we have used dried cherries and dried cranberries as well!)
1-1/2 cups unsweetened applesauce
1 tbsp Olive oil or flax oil
2 tsp cinnamon
1 tsp salt
1 tsp vanilla extract
Splenda or Stevia, to taste (about 1/2 cup or 10-15 packets)
(I also like to add a 1/2 cup of chopped walnuts to the recipe but that is up to you.)
INSTRUCTIONS
In a clean, dry blender, process 1 cup of rolled oats into flour (blend on medium for about 1 minute). Stir together the following ingredients in a large bowl: oat flour, remaining rolled oats (1 cup), raisins, protein powder, Splenda, cinnamon, salt. Stir the applesauce and vanilla extract together with eh dry ingredients and mix thoroughly. Use some elbow grease people!
Cut 8-10 squares of aluminum foil depending on how big you want the bars to be. Lightly coat the interior with an olive oil cooking spray. Spoon out an equal portion of the mixture into each foil square, and roll them into a bar shape. Fold them like tamales (takes practice, be patient! it is so worth it!) Fold them like tamales, folding the ends over to prevent spillage. You can flatten them into bar shapes if you want to avoid a tube shaped bar.
Bake the bars in the foil in a preheated oven at 350 degrees for 16-20 min (I ALWAYS COOK FOR ONLY 16 MIN, ANY LONGER AND A GOOD CHANCE THEY WILL BE VERY DRY, I WILL TAKE GOOEY OVER DRY ANY DAY!)
If you want any further awesome recipes you can get it from the Gourmet Nutrition cookbook. Click the picture below to order if interested.